ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Chicken in Mustard Sauce

Yield 4 servings (serving size: 1 chicken breast half and about 1/4 cup sauce)

Ingredients

  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon coarsely ground black pepper
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • Cooking spray
  • 1/4 cup dry white wine or low-sodium chicken broth
  • 1 1/2 tablespoons all-purpose flour
  • 3/4 cup 1% low-fat milk, divided
  • 1 tablespoon prepared mustard

Nutrition Information

  • calories 220
  • caloriesfromfat 0.0 %
  • fat 4.7 g
  • satfat 1.5 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 36.6 g
  • carbohydrate 5.5 g
  • fiber 0.3 g
  • cholesterol 96 mg
  • iron 0.0 mg
  • sodium 300 mg
  • calcium 0.0 mg

How to Make It

  1. Combine first 3 ingredients; sprinkle over chicken. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken; cook 3 to 5 minutes on each side or until browned. Remove chicken from pan, and set aside.

  2. Add wine to pan; deglaze by scraping particles that cling to bottom. Combine flour and 1/4 cup milk, stirring until smooth; add to pan. Stir in remaining 1/2 cup milk and mustard. Cook over medium heat, stirring constantly, until thickened. Return chicken to pan. Bring to a boil; cover, reduce heat, and simmer 5 minutes or until chicken is done. To serve, spoon sauce over chicken.

All-New Complete Step-by-Step Diabetic